Self 6 exercises you can do today! No matter how limited your mobility, it is possible to get active. The key is making exercise work for you Words: Claire Lavelle T heres a saying beloved of fitness experts that they see proven on an almost daily basis: the best exercise is the one youll do. A common myth among people with arthritis is that you shouldnt exercise in case you damage your joints, but thats simply not true. Pain, fatigue and other symptoms associated with arthritis can make it difficult for you to be physically active, but by choosing the right exercises and getting the best help and support you can make it work. Its hard to force yourself to do exercise you dont like, especially if youre living with a condition such as arthritis and the symptoms that come with it, such as fatigue and reduced mobility, says registered physiotherapist Jack March, rheumatology clinical lead at Chews Health (chewshealth. co.uk). As part of the Chartered Society of Physiotherapys (CSPs) initiative to help people overcome common barriers to exercise, we discovered that one in three 40 to 70-year-olds living with a long-term condition such as arthritis, diabetes or heart disease is totally inactive. Not only does this compromise our physical health, but it also has an impact on our emotional wellbeing. Staying active is about so much more than just exercise it can be a brilliant way to meet people, get outdoors and into the fresh air, relieve stress and generally make us happier. Incorporating more activity into your life can mean half an hour of gardening every other day or a 10-minute walk around the block after each meal. NHS Choices has a good selection of activities, such as sitting exercises that are easy to follow for people with very limited mobility go to nhs.uk/live-well/exercise/sitting-exercises The trick is to find something that works for you and that youre able to do regularly, says March. Dont be afraid to give things a go and dont get disheartened if it takes a few tries to find your preferred activity. Exerciseto should challenging Listen yourbebody to bring about benefits, says Jack March. However, if you notice red, swollen joints or pain that doesnt subside to More information pre-exercise levels within an hour or overnight, you might be overdoing it. Whatever type of exercise you choose, start off at a lighter intensity and then build up slowly, allowing yourself time to accommodate to the increase. It might be appropriate to exercise in a swimming pool to begin with, to get the weightbearing benefits of being in water and allow you to get used to the movements. After a while, when youre comfortable, you can do these exercises out of the pool. Daily mobility exercises If youre not used to exercising, it can be difficult to get started. Here are some tips from March that may make it easier: Exercise: neck stretches Best for: a stiff neck These three exercises are great for gently increasing mobility in the neck: n From a seated position, looking straight ahead, move your head slowly to the left and back to the centre again. Do the same on your right side. Repeat for a minute or two n Move your head up and down in an exaggerated nodding movement. Lift from your chest when tilting your head back, to help protect your spinal cord. Repeat for a minute or two n Tilt your head from side to side, ear to shoulder and back If any of the above feels uncomfortable, lie down on the floor and do the exercises in this position, so the floor supports your head. It works the same range of motion in the neck, but takes all the weight off the joints. These simple moves are actually very complex: lots of muscles and joints are involved, and our heads are heavier than you might think. Start slowly and gradually increase the number of repetitions you do. Exercise: push up to stand Best for: strengthening your shoulders From a seated position, place your hands either side of you, fingers pointing forwards. Then push through your arms and shoulders to lever yourself up from the chair. Repeat, up and down, for a minute. Note: be mindful that this can put pressure on your wrist joints, so ease off if it starts to feel painful. Exercise: seated rotation Best for: easing shoulders and back Put your hands on your shoulders and rotate your body from side to side, as if looking over your shoulder while reversing a car. Keeping your hands in this position means you lead with your upper body, rather than relying on your arms to pull you round. Exercise: sit to stand from chair Best for: hips, knees and ankles From a seated position, move into a standing position before sitting back down. Repeat at a steady pace for a minute or two, and feel your heart rate increase as you work your hips, knees and ankles through a good range of motion. n Make it easier: Use a higher chair, or add cushions to elevate you nM ake it harder: Do it on one leg, then change to the other side For more on the CSPs Love Activity, Hate Exercise? campaign, or for advice, tips and inspiration, visit csp.org.uk Download Arthritis Research UKs Keep Moving booklet at: arthritisresearchuk.org/shop/ products/publications/patientinformation/living-with-arthritis/ keep-moving.aspx For a physical copy, call the arthritis helpline on 0800 5200 520, 9am to 8pm, Mon-Fri, excluding bank holidays.